Can't sleep? Try 4-7-8 breathing: in for 4, hold for 7, out for 8. Follow the ball for two slow rounds. Breathe in quietly through your nose, then out through your mouth with a soft whoosh. Up to 4 rounds.
Hold for 7 or out for 8 too long? Keep the same ratio with smaller numbers: in 3, hold 5, out 6. The ratio matters more than the length.
Sit or lie down; never do this while driving or in water. Feeling lightheaded is common at first: stop or shorten your breaths. Stop if you feel dizzy, light-headed or short of breath. Heart or breathing conditions, high blood pressure or pregnancy: skip the hold and check with your doctor first.
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